Announcements
**ANNOUNCEMENT**
Gym will be closed Sunday, 12/17 due to maintenance.
Reebok CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
2 rounds
10 scorpions
10 weighted prone int/ext rotation
10 pike up pike down
10/10 bend extend
5/5 figure 4 rotations
10 PVC Pipe OH Squats
Barbell warm up
10 reps each
Deadlifts
OH Squats
Press
Push press
Push jerks
Overhead Squat (Increase weight on every set
1×10
1×7
1×5)
Overhead Squat (Increase weight on every set
1×10
1×7
1×5)
Overhead Squat (Increase weight on every set
1×10
1×7
1×5)
Broken Glass (AMRAP – Rounds and Reps)
6min amrap
15 Deadlifts 155/105
12 Bar Hopping Burpees
9 S2OH
3min rest
6min amrap
15 Deadlifts 155/105
12 Bar hopping Burpees
9 S2OH
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